What Is DBT and How Does It Work?
If you’ve been struggling with intense emotions, difficulty in relationships, or harmful coping behaviors, you may have heard about dialectical behavior therapy (DBT). This evidence-based treatment has helped countless people develop healthier ways of managing their emotions and improving their relationships with both themselves and others.
What Is DBT?
Dialectical Behavior Therapy (DBT) is a specialized form of therapy originally developed by Dr. Marsha Linehan to help people with borderline personality disorder (BPD), particularly those experiencing suicidal ideation. The word “dialectical” refers to the balance between accepting yourself as you are while also working toward positive change.
While DBT was initially created for BPD, mental health professionals have discovered its effectiveness in treating a wider range of conditions. Today, DBT is successfully used to help people struggling with:
Anxiety and depression
Substance use
Self-harm behaviors
Other personality disorders
Anger management issues
Eating disorders
Post-traumatic stress disorder (PTSD)
The Four Core Skills of DBT
DBT has its origins in cognitive behavioral therapy (CBT) approaches, but it also focuses on teaching four specific skill sets over the course of treatment:
1. Mindfulness
Mindfulness forms the foundation of DBT. This skill involves being fully aware of yourself and staying focused on the present moment, rather than worrying about future events or dwelling on past experiences. Mindfulness helps you observe your thoughts and feelings without judgment. This creates space between you and your reactions.
2. Distress Tolerance
Life inevitably brings difficult situations, and distress tolerance teaches you how to understand and manage your emotions during these challenging times without resorting to harmful behaviors. These skills help you survive crisis situations without making them worse through impulsive actions.
3. Interpersonal Effectiveness
This skill set focuses on communication and relationship building. You’ll learn how to advocate for what you want and need while setting healthy boundaries with others. Interpersonal effectiveness helps you maintain self-respect while being considerate of other people’s feelings and needs.
4. Emotion Regulation
Emotion regulation involves developing greater awareness and control over your emotional responses. You’ll learn to identify your emotions, understand what triggers them, and develop healthier ways to manage intense feelings.
How Does DBT Work in Practice?
DBT typically combines individual therapy sessions with group skills training:
Individual Sessions: One-on-one sessions with a trained DBT therapist usually last between 40 and 60 minutes. These sessions focus on applying DBT skills to your specific situations.
Group Sessions: Many people also participate in group sessions where a therapist teaches the four core skills in a structured format. Group work allows you to practice skills with others who are facing similar challenges.
Skills Practice: DBT emphasizes practical application. You’ll receive homework assignments and opportunities to practice new skills in real-life situations.
Treatment typically begins with mindfulness training because it serves as a foundational skill you can rely on during stressful moments. As you progress through therapy, you’ll build upon this foundation by learning the other three skill sets.
What Can You Expect from DBT?
After completing a full DBT program and mastering all four skills, most people see improvements in their ability to:
Respond to stress without engaging in self-harm, substance use, or other destructive behaviors
Tolerate difficult emotions without being overwhelmed
Accept and improve relationships with others on more balanced terms
Set healthier boundaries with family, friends, and colleagues
Manage anxiety and depression more effectively
Is DBT Right for You?
If you’re struggling with your emotions, having relationship difficulties, or engaging in harmful coping behaviors, DBT might be an excellent treatment option. The skills learned in DBT can benefit anyone who wants to develop better emotional regulation and interpersonal effectiveness. Schedule a consultation with us today to find out whether dialectical behavior therapy best fits your treatment goals. With commitment and practice, DBT can provide you with lifelong tools for managing emotions and building healthier relationships.
